Connecting Your Sexual Wellbeing with the Science of Mindfulness
Mindful Masturbation: a blend of ancient mindfulness and modern sexual wellness is revolutionizing our understanding of pleasure and connection.
In the 2022 article Mindfulness-Based Intervention and Sexuality: A Systematic Review by Dr. Amaia Miren Ciaurriz Larraz, Dr. Alejandro Villena Moya, and Dr. Carlos Chiclana Actis, mindfulness is redefined as “the ability to pay attention in a particular way, in the present moment to the body and mind, with purpose and without judgment.”
This study explores the transformative practice of mindful masturbation.
Mindful masturbation is more than seeking pleasure; it’s about creating a deeper, resonant awareness of one’s body and desires. This practice isn’t solely about sexual gratification – it’s a profound exploration of connection, learning, and embracing the entirety of our sexual selves with both curiosity and kindness.
Mindful masturbation serves as a pathway to sexual well-being.
The Science of Mindfulness
In the last two decades, mindfulness has emerged as a key focus in therapeutic practices, especially in sexual well-being.
As Dr. Lori Brotto and colleagues stated,
“Mindfulness-based approaches aim to cultivate intentional awareness of body sensations with acceptance, nonjudgement, and compassion,”
This significantly improves sexual desire and other facets of well-being.
This attention shift enhances your ability to experience pleasure and connect with your body.
It’s an effective approach for addressing a range of sexual dysfunctions, such as Sexual Interest/Arousal Disorder (SIAD) in women and various male-specific issues, as well as Compulsive Sexual Behavior Disorder (CSBD).
Mindful masturbation is a promising remedy to “reduce the symptomatology of these disorders,” creating more satisfying and pleasurable sexual experiences (Trends Psychiatry Pyschother).
It provides a sanctuary for survivors of sexual trauma, a path to gently reconnect and heal. It addresses the “sexual difficulties related to a history of childhood sexual abuse characterized by a disconnection between genital and subjective sexual response” (Trends Psychiatry Pyschother).
For people navigating the complexities of Compulsive Sexual Behavior Disorder (CSBD), mindful masturbation stands as a valuable tool, helping to interrupt the cycle of compulsive behaviors and paving the way for a balanced, healthier approach to sexuality.
Mindfulness not only fosters sexual wellness but also enhances overall mental well-being and relationship satisfaction, as indicated by Dr. Brotto and colleagues.
This practice highlights the versatility of mindfulness in managing a spectrum of sexual health concerns.
The Art of Mindful Masturbation
Mindful Masturbation integrates the principles of mindfulness into the experience of self-pleasure.
Unlike regular masturbation, which might sometimes be rushed or distracted, mindful masturbation is all about staying fully present in the moment, paying close attention to the sensations of your body, and approaching the experience with an open and non-judgmental attitude.
It encourages you to slow down, tune in, and embrace pleasure without the pressure of reaching orgasm.
The Benefits of Mindful Masturbation
The benefits go beyond sexual pleasure – it can improve both your sexual function and emotional well-being.
The 2022 Mindfulness-Based Intervention Article indicates mindfulness practice can increase your physical and mental sexual arousal and improve your sexual desire. It may reduce sexual distress in women, including those who have a history of gynecological cancer or low sexual desire.
By creating a deeper connection with your body and creating a safe space for sexual exploration and pleasure, mindful masturbation has the potential to transform your sexual wellness.
(Photo courtesy of Niki Davis-Fainbloom)
Leading to a more fulfilling and satisfying sex life
A Simple Mindful Masturbation Routine
According to Sex and Relationship Educator, Niki Davis-Fainbloom “There is no right way to engage in mindful masturbation, which means it will be slightly different for each individual”.
Just like your sexual desires, fantasies, and expectations – your self-pleasure practice is unique to you.
Create a safe and comfortable space
Find a place to truly relax and be yourself (like your bedroom). Clear away any clutter and turn off distractions – TV, cell phone, work laptop, etc. Set the mood for your sensual exploration by dimming the lights and playing music.
Practices and Techniques
Focus on your breathing: Pay attention to your breathing. Take deep, slow breaths and notice how your body feels with each inhale and exhale. This will ground you in the present moment.
Tune into your body: Focus on the sensations in your body. Notice the areas that feel sensitive or pleasurable. Be curious about these sensations without rushing towards orgasm.
Practice non-judgment: Be kind to yourself and don’t judge what sensations feel good or not. If your mind starts to wander or you notice yourself having critical thoughts, bring your attention back to the feeling of your body.
Explore different sensations: Experiment with different types of touch, pressure, and speed. Notice how these changes affect your pleasure.
Be present with your arousal: Feel your level of arousal and notice how it changes throughout your experience. Stay present with these fluctuations without trying to force anything.
Remember, mindful masturbation isn’t a race to orgasm, but a slow exploration of your own body as a sexual being.
Moving Forward
Incorporating mindful masturbation into your routine is more than a path to enhanced pleasure; it’s a journey toward a deeper, more connected sense of self. It’s about creating a space where pleasure meets presence, allowing you to explore your sexuality in a safe, non-judgmental way.
As you embrace the practice, you open yourself up to new possibilities – fostering a sense of well-being that’ll extend beyond sexual wellness.
Step into a space of connection and allow yourself to experience the full spectrum of pleasure and intimacy.
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